0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Down Dog with Calf Stretch
Samson Stretch
Walking Hip Openers
Walking Straight Leg Marches
Standing Groin Stretch
Specific Warm-up
2 Rounds
100m MB Carry
20yd Sled hand over hand pull
10 MB Box Step-overs
10 Straight Leg Sit-ups
WOD:
For Time
400m MB Carry Buy-in @20/14
—then—
3 Rounds
80yd Sled hand over hand pull (20yd zones)
40 MB Box Step-overs @24/20”
30 Straight Leg Sit-ups (VIDEO)
—Cash-out—
400m MB Carry
SCORE: Time
PACE GOAL: 21:00-25:00
FEEL:
Steady Eddy or Betty
Cardio/Core Strength Endurance
STRATEGY:
You can jog/run with the MB…find a slow and steady pace
Find a weight on the sled pull that you can move consistently
Steady pace on the step-overs and sit-ups
EQUIPMENT CONSIDERATIONS:
If you do not have enough sleds then here are options in order of what is best for the stimulus and what we have the rest of the week
Have some people go in reverse order for the 3 rounds: Sit-ups then Step-over, then Row
Partner option
PARTNER OPTION:
400m MB Carries together, one person carrying the MB at a time, switch when needed
3 Rounds (split reps as needed)
120yd Sled hand over hand pull
60 MB Box Step-overs
50 Straight Leg Sit-ups
BEGINNER: No MB on 400m or Step-overs or keep MB and partner the workout, splitting reps as needed
SCALED: 14/10, 20/16”
Rx+: 30/20